Access Physical Therapy & Wellness

Thursday, October 15, 2015

Combating Friction Blisters

Friction blisters remain the most common foot injury among athletes and non-athletes alike. Ironically, they also seem to be the least understood. A blister is formed by friction causing the top two layers of skin to rub together. The layers separate, and the space between fills with fluid—on the outside, it looks like a bubble. There are a lot of myths surrounding the prevention of blisters passed between doctors, coaches, trainers, and athletes, from dusting the foot with baby powder to stuffing a wad of lamb’s wool into your shoe. However, these tactics may not be as helpful as we’ve been lead to believe.

Protective cushioning agents such as moleskin, lamb’s wool, or specialized gel inserts can help minimize the friction needed to create a blister. However, these often wear out over time and could be rendered ineffective by a lot of vigorous activity. Athletic and medical tape seem to have the same problem. Technically, these methods do work, but if you’re going to be active for a long period of time, they may not be the best choice.

Lubricating agents are extremely popular, but they should only be used for shorter bursts of activity. Studies have shown that lubricants such as petroleum jelly will initially reduce friction, but over time will get absorbed by the skin and can actually increase the chance of blisters by up to 30%.

The best way to prevent blisters is by investing in proper footwear. The fit of your shoe is only part of the equation—finding the perfect fit can help you combat both friction blisters, muscle aches, foot injuries, and leg and back injuries. Your socks are just as important. Cotton socks are a big no-no as they absorb sweat, and due to the increased moisture, wind up causing blisters. Nylon socks or socks made from wicking fabrics are the best solutions. You can also double up on socks if one pair just doesn’t seem to be cutting it (just make sure you take this into consideration when fitting shoes!).

If you do wind up with a blister, even after all the preventive measures you’ve taken, remember not to pop the top! This can increase your chance of infection. Instead, take a sterilized needle and poke it into the side in several spots. Be sure to rub on some antibiotic ointment when you’re done and cover the blister with gauze or a band-aid to protect it.

We feel like we have the best physical therapists around. Did you know you don't need a referral to get help from a Physical Therapist? Direct access is available for you, please call us and set up an evaluation so we can help get you back on your feet. In Orange County we offer Physical Therapy in Chester, Goshen, Monroe, Port Jervis, and Montgomery. Westchester County has Physical Therapy in Armonk, Bedford, and Hawthorne. In Ulster County we offer Physical Therapy in Wallkill, while in Sullivan County you can get Physical Therapy in Liberty. To round out our 12 locations in New York, those living in Rockland County can go to Physical Therapy in New City as well as Pomona. If you happen to live in PA, we also have Physical Therapy in Milford and Dingmans Ferry of Pike County. Give us a See more at: http://accessptw.com/blog/Combating-Friction-Blisters~1658.html#sthash.nXZU3wCj.dpuf

Tommy John Surgery

In 1974, a devastating elbow injury nearly tore Los Angeles Dodgers pitcher Thomas Edward John Jr.’s career from beneath his feet. He damaged his ulnar collateral ligament, or UCL, and feared his career may be over, or at least before he met team physician Dr. Frank Jobe. Dr. Jobe came up with an idea to borrow a tendon from John’s forearm and lace it through holes drilled in his ulna and humerus bones in order to provide support. The procedure’s intent was merely to relieve John’s pain and allow him to return to normal function—Jobe only gave the pitcher a 1 in 100 chance of returning to the game.

Luckily for Tommy John, the odds were in his favor. He returned to the Dodgers in 1976 after taking a full season off for rehabilitation. He continued to play professionally until 1989, and earned himself an impressive 164 wins.

The surgery Dr. Jobe performed now bears Tommy John’s name. It was revolutionary at its conception, but has become commonplace today. Complications are only found in 5-20% of cases and typically involves damage to ulnar nerve, which is often moved during surgery to prevent pain due to scar tissue pressing against it. Any complication is typically minor and very rarely is additional corrective surgery required.

Like Tommy John, most players undergoing this surgery are out of commission for at least a year due to the lengthy rehabilitation process. An immobilizing splint is worn for up to ten days after surgery, and is soon replaced with a range-of-motion brace that reminds the patient to mind their limits as they begin to regain motion in the injured joint.

Patients are carefully monitored after the procedure. They are advised to avoid rigorous activity that may irritate their elbow and are guided through exercises to strengthen not only their affected elbow, but also their shoulder and their entire arm. Patients are only allowed to begin tossing a ball 4 to 5 months after their operation, and are usually not allowed back on the field until 9 months have passed.

With the innovative surgery that Dr. Jobe brought to the game of baseball along with hard work from the athlete and their physical therapist many pitchers today are able to get back in the game performing at the top level they are accustomed to.

- See more at: http://accessptw.com/blog/Tommy-John-Surgery~1644.html#sthash.XL4JXaHr.dpuf

Posture Related Problems and How to Prevent Them

Stop what you’re doing! Straighten your back, press your shoulders down, and put your feet flat on the floor. Do you feel a difference?

The digital age has us constantly hunched over keyboards, slumped over tablets, and bent at computers for nearly 10 to 15 hours a day at work, school, and home. We seem to have forgotten all those warnings of, “Don’t slump or you’ll get your grandmother’s hump!” over the years (although you can surely still hear echoes of your mother’s voice reminding you for the umpteenth time to sit up straight). These days, 85% of Americans have experienced or will experience back or neck pain in their lives. A great deal of back, neck, and even shoulder pain can be attributed to poor posture. In fact, the second most common reason for doctor’s visits is back pain.

In addition to leading largely sedentary lifestyles, we are also carrying heavier backpacks, purses, and briefcases and performing long hours of largely repetitive work. All of these factors contribute to the poor posture plaguing our nation.

So how can you put an end to the madness? The most important thing to remember is to pay attention to your body. You can feel when your straight back curves into a slouch. The minute your muscles start to give way to improper posture, it’s time to get on your feet. A few minutes standing, walking, or stretching will give your back the break it sorely needs.

Investing in a foot rest to tuck under your desk could help you sit more comfortably at the office. You could even tote along a small pillow or towel to cushion your office chair or car seat with.

Another preventative measure is to make sure any computer you use is set up in a way that minimizes neck strain. Position your home and work computer screens according to your natural resting eye level. You shouldn’t have to crane your neck up or down to get a good look at your screen.

Be sure to exercise regularly. Physical activity practiced in the proper way promotes good posture. You should also make sure to wear comfortable, supportive footwear. Women shouldn’t make a habit of wearing high heels to the office as these throw off your natural center of gravity. The added height can really do some damage to your spine!

All in all, it’s important to listen to your body in order to ensure you are pain-free.

- See more at: http://accessptw.com/blog/Posture-Related-Problems-and-How-to-Prevent-Them~1640.html#sthash.LVwq2nR5.dpuf

Wednesday, October 14, 2015

Posterior Cruciate Ligament Injury Treatment and Management

You banged your knee at the last big game. Not a problem, right? Sure, it’s a little sore, but it’s nothing you can’t deal with. You try to go on with your normal routine, but there’s a problem. The soreness doesn’t let up. Resting and applying ice packs doesn’t stop the swelling around the joint from coming back. Your knee starts to feel wobbly and unstable. You don’t understand why the pain keeps getting worse; the game was a week ago, and now it’s hard to walk.

The problem most likely lies in your PCL, or posterior cruciate ligament. This is the ligament that runs along the back of your knee and prevents your tibia from moving back too far.

Injuries to the PCL are different from injuries to the ACL. Unlike the ACL, you won’t feel or hear a pop when the PCL is injured, and PCL injuries are more often than not written off as minor issues. If a PCL injury goes untreated, it can lead to osteoarthritis of the knee, and many people have not sought treatment because they believed it would heal itself with some rest and relaxation.

At home, you can treat a PCL injury by compressing your knee with ACE bandages or investing in a stabilizing knee brace for support, icing your knee for short periods of time (20 minute intervals often work best), elevating your knee whenever possible, and resting it as much as you can. You can also take over the counter pain relievers, such as Ibuprofen or Tylenol, to reduce swelling and ease the ever-present ache.

The exercise often recommended for those with knee injuries focuses less on the joint and more on the muscles around it. The stronger your supporting muscles are, the better equipped they are to stabilize your knee. A physical therapist may focus on your quad muscle when treating you for knee pain. Your therapist may also do some range of motion movement exercises with you.

If you catch your injury early and seek the proper treatment, you’ll be sure to be back on the field in no time!

Thursday, October 8, 2015

Health Benefits of a High Calcium Diet

We all know that calcium is important for bone health, but did you know it can also help prevent cancer and obesity? Calcium is of paramount importance to your overall health as it can protect cardiac muscles, prevents kidney stones, control blood pressure, and aid in the transportation of nutrients through the body.

99% of the calcium in your body resides in your bones and teeth, but it does a lot more than keep your bones strong and healthy. Studies have shown that calcium plays a big role in how fat is burned and stored. The more calcium in a given fat cell, the more fat it can burn, meaning that calcium can help you lose weight!

Calcium, in conjunction with vitamin D, can also help combat colon cancer by preventing the recurrence of polyps that can turn cancerous. It can also lower your risk of developing type 2 diabetes, cardiovascular disease, and hypertension. Calcium can be extremely beneficial to women; in addition to helping combat the grueling symptoms of premenstrual syndrome, it can help sufferers of polycystic ovarian syndrome get back on a normal cycle. Women aren’t the only ones who should be reaching for the milk! Calcium levels increase in sperm just before fertilization, which gives the sperm the energy it needs to penetrate the egg.

Any calcium lost throughout the day (via your hair, skin, sweat, etc.) needs to be replaced, and if you are not supplying enough replacement calcium with your diet, your body will resort to finding alternate sources. What does this mean? Since your bones are loaded with the mineral, your body will pull it straight from your bones in order to perform other tasks. This is why those with calcium deficiencies often have weaker bones. Other signs of calcium deficiency include muscle aches, sudden cramps, and gum disease.

What foods should you be eating to ensure proper calcium intake? While dairy products such as milk, yogurt, and cheese are certainly go-to’s, you can also get calcium by eating salmon, spinach, and tofu, or by drinking orange juice. Calcium supplements are also available in both chewable tablets and pill forms.

There are many important vitamins and minerals that you should be incorporating into your everyday life. Be sure to make calcium one of them!

Helpful Links

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097

www.cancer.gov

http://www.ncbi.nlm.nih.gov/

Getting Back into Shape After Childbirth

All moms know the little ones have a way of wreaking havoc on our bodies, but that baby fat doesn’t have to stick around forever!

The first step is to understand that losing weight will take time. It’s unrealistic, not to mention unhealthy, to jump into a high-intensity workout routine right after labor. It’s also dangerous to start cutting too many calories too quickly, especially if you are breastfeeding your newborn.

If you are breastfeeding, doctors recommend your caloric intake hover between 1,800 and 2,000 calories per day in order to provide yourself and your baby with a sufficient amount of nutrients. Even if you are not breastfeeding, your diet should be put on hold until your baby is at least six weeks old. Nine months of pregnancy is taxing on on your body, and you still need time to recover even if you maintained a well-balanced diet.

While you may need to hit pause on your diet for a little while longer, getting back into an exercise routine is very beneficial for postpartum moms. A daily walk around the block is great to get you moving, and nice weather can be a great bonding experience for you and your baby as you push his or her stroller around the neighborhood. Even something as simple as walking can be a great start for new mothers who are still sore after labor or a caesarean section!

Always remember to check with your doctor before beginning a new workout routine after labor. Ideally, a 20-30 minute cardio routine practiced 3-5 times a week can help you shed away those extra pounds and get your body back to normal.

Weight-training can also help you gain strength and boost your metabolism. You don’t even need to invest in dumbbells! A few lunges done while cradling your baby to your chest will work just as well and offer up a great bonding opportunity.

If you are eating right, exercising regularly, and listening to your doctor, you’ll have your pre-pregnancy body back before you know it!

Thursday, October 1, 2015

Physical Therapy After an ACL Tear

The ACL (Anterior Cruciate Ligament) runs from the top of the knee straight to the bottom and is located directly behind your patella (kneecap). A torn ACL is a very serious injury suffered mainly by athletes. The athletes that are most at risk for tearing their ACL’s are soccer players, basketball players, lacrosse players, gymnasts, and skiers. Women are more likely to tear their ACLs than men.

An ACL tear can be caused by many different factors. Due to the fact that the ACL allows us to rotate, it is most often torn by twisting your knee while your foot is on the ground. However, it can also be torn by shifting your weight from one leg to another suddenly, stopping short while running, being hit directly in the knee, and landing on a straightened knee. Most people that suffer from ACL tears need to undergo surgery to repair the tear.

If you opt for physical therapy over surgery for an ACL tear, your physical therapist will design a program based on the seriousness of your injury. Your therapy plan will likely include electrical stimulation to the quadriceps (the front of your thighs), exercises to rebuild muscle strength, and balance training.

In order to increase the chances of a more successful surgery, Physical therapy will help to bring down swelling, increase the strength of your quadriceps, and increase the range of movement in your knee. Directly after the surgery, you will be given a brace and be required to use crutches to avoid putting too much weight on your knee. You will also probably be given a sleeve, that goes over your knee that can be packed with ice. The ice and compression help to keep the swelling down.

At physical therapy, you will do three different types of exercises in order to rebuild strength, increase mobility, and assimilate your body to a particular sport or activity. Due to the severity of the ACL tear, full recovery typically takes an athlete anywhere between 6 and 12 months.